Today we hosted our first Affiliate League competition. The mixed (scaled) teams competed first and did great. Then it was time for the Elite teams to compete. I’m on our Elite team. The funny thing is, I don’t FEEL Elite. … Continue reading
This morning I did my first SEALFit WOD. I love to do extra challenging wods to test myself not just physically but mentally. I like to see if I can finish, how hard I can push myself, and what kind of effect it has on me.
Today’s SEALFit WOD was:
200 m run, 20 pull ups
400 m run, 20 pull ups, 50 push ups
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
1 mile run, 20 pull ups, 50 push ups, 75 sit-ups, 100 squats
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
400 m run, 20 pull ups, 50 push ups
200 m run
It took me 66:12 to finish. The hardest part was the push ups!! Everything else was easy in comparison!! I would definitely do this WOD again!!
Saturday I wanted to help a friend meet her goal of running a half marathon this month. Christine had signed up for one but couldn’t go because her husband had to make up work days missed during our Snow Storm week. So I suggested we go run that 13.1 miles on our own. Neither of us has trained for it, nor have we been running much at all. I ran 10 miles Thanksgiving Day, and before that hadn’t run more than 6 since March of last year, and since Thanksgiving haven’t run more than about 5 miles. BUT, we finished in 2 hours 20 minutes. Overall it was a good run. Calves and glutes were tightening up something fierce, and after the run my hips were hating me!
Sunday, we did the 300 WOD. The last time we did it, it took me almost 38 minutes because we went heavy trying to get as close to Men’s Rxd as we could! This time we went Women’s Rxd (a little heavier on the KB) and I finished in 20:42! I’ll have to try the Men’s 300 another time to see if I’ve improved, but I need to wait until my arm is better.
I had my second session of Chiro and ART today. The ART on my arm was pretty painful today but I feel good. I’m so glad I found someone nearby! (Lee Chiropractic).
I did the Seven Wod and used lighter weights to avoid aggravating my arm.
7 rounds for time of:
7 Handstand Push Ups (blue/purple bands)
7 Thrusters (55#)
7 Knees to elbows
7 Deadlifts (145#)
7 Burpees
7 KB Swings (55#)
7 Pull ups (butterfly)
Finished in 35:41. It was tough but felt good!!
“Danny”
20 minute AMRAP
30 Box Jumps 24″
20 Push Press 80#
30 Pull ups (butterfly)
I got in 2 rounds plus 30 box jumps and 8 push press. My left arm was bothering me a lot. I realized that I was dipping my left elbow in during the press because it eased some of the pain. But that was poor form so I had to forcefully stop that.
I did more muscle up practice. Not feeling great with them right now. Darn.
Posted in Box Jumps, Pull ups, Push Press, Workout of the Day
More Muscle up practice, then took a sledgehammer to the ice in the parking lot! That was a heck of a warm-up!!
Fran
21-15-9:
Thrusters (65)
Pullups (did 3/4 of them as Butterfly)
Finished in 6:07. Not my best, but my stomach was bugging me some and I’m tired from the last several days!
The Holiday season was busy!! I was without a car for over a week right before Christmas, so decided to take some time off the gym and being a food nazi. It was much needed. Then the week after Christmas we took a family trip to North Carolina to go skiing and snowboarding. My husband and kids had never done either. I skied as a young adult, but its been at least 19 years. The skiing came right back to me and was great. None of us had ever snowboarded, so that was new to us all. It was scary and hard at first, but after an hour lesson I started to get the hang of it and felt good going downhill – I even got down several times without falling and had learned how to slow down, speed up, and turn left and right. It was super fun, and quite the workout!!!
I got back on track with eating Ketogenically yesterday and am going through the adjustments again – yuck! But, I’m glad to be back on track because I was really getting sick of eating so much junk and frustrated at the cravings that were coming on!
Today was Row 2000 meters for time, rest 5 minutes, and then:
5 rounds for time of:
10 pull ups
10 sit ups
10 knees to elbows
10 jumping squats
I finished the row in 8:51 (oh that rowing sucked!!!!! its hell on short people, for sure!)
I finished the total workou in 26:59, which means my 5 rounds portion was a total of 13:08.
Posted in Jumping Squats, Knees to Elbows, Pull ups, Rowing, Sit ups
This week is what us runner’s call a “step-back” week. In the Strength world its called a “de-load” week. You drop back on the weights to give your body a small rest before you push the weight up next week. It is kind of an active rest, and it does the body good. Sometimes it can be hard stepping back because it feels so “easy”, but the body needs it, and it is during this kind of a week that you actually are able to get BETTER!!!
Today’s Deadlift progressions were:
5 reps @ 80#
5 reps @ 110#
5 reps @ 130#
then, 12 minutes, As Many Reps as Possible of:
6 Chest to Bar Pull ups (jumping up to 7.5′ bar)
8 Ring Push ups
10 Box jumps (on 26.5″ box)
I managed 5 full sets, plus an extra 4 pull ups. Those chest to bar pull ups are so much harder when jumping up to that high bar and not having the ground to touch off of when I get started. Not to mention after doing the high box jumps it was a little difficult having the energy to jump high enough to grab that bar! But, this is the kind of work I need to do in order to get stronger, faster, and better. The box jumps felt easier than they did just yesterday. I’m feeling more confident jumping that high, and I’m able to get into the next jump faster without having to move much. As for the ring push ups…I had never done ring push ups and those got HARD right away! Holy Cow!!!!
All in all, I’d say it was a great WOD day!
Deadlifts
3 @ 175#
3 @ 185#
6 @ 195#
Then, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans w/ 95# and
Pull ups
I finished the mini-wod in 11:39. I felt pretty good. I half expected my upper body to be really sore from Sunday, but I felt surprisingly good. Maybe all the rolling out with a lacrosse ball is helping. It better be helping because it hurts like mad!!! I am also back on track with my eating and am feeling better. All those carbs for three days solid made me feel really rotten!!!
Posted in Deadlifts, Power Cleans, Pull ups
